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ROY's PHAT ROUTINE
Bulking
Advanced
Machine strength
Plan Details
The ROY's PHAT ROUTINE routine by padawanpal is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Power for two days then Hypertrophy for 3. Two rest days
Routine detail
Mon
Upper power
Est. 48 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Tue
Legs Power
Est. 70 min
11 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Kettlebell Pistol Squat
2 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Thu
Back and shoulders
Est. 66 min
10 exercises
Pull-Up
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
2 Sets x 15 Reps
Cable Front Raise
3 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Fri
Legs
Est. 92 min
12 exercises
Single-Leg Squat
8 Sets x 8 Reps
Bodyweight Wall Squat
8 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Front Squat
8 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout
3 Sets x 8 Reps
Sat
Chest and arms
Est. 62 min
12 exercises
Tricep Push-Up
8 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Cable Bicep Curl (Supine)
2 Sets x 20 Reps
Cable Rope Hammer Curl
1 Set x 3 Reps
reverse cable curls
1 Set x 3 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
cable kickbacks
2 Sets x 20 Reps
